WOD

tyeorrtallcity WOD

Monday 2/11/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3

10 PVC Pass Thrus

10 OHS

10 Groiners

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Bulldog Alley Barbell WOD

Heaving Hang Squat Snatch (1-1-1-1-1-1-1-1-1-1)

As heavy as possible

Core WOD

Metcon (No Measure)

50 Candlesticks

tyeorrtallcity WOD

Friday 2/8/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Jumping Jacks

X3

10 Banded Pull Aparts

10 Barbell Bent Row

10 Strict Press

WOD

Bench Press (_-_-_-_)

Metcon (AMRAP – Reps)

4 Sets of Max Rep Chin Ups

Bulldog Alley Barbell WOD

Overhead Squat (3-3-3-3-3)

5×3 @ 80%

Core WOD

Metcon (No Measure)

50 Barbell Ab Roll Outs

tyeorrtallcity WOD

Thursday 2/7/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Ski 300m

X3

10 Weighted Good Mornings

10 Push-ups

:10 HS Hold

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Min:

5 Deadlift (275/205)

10 Bar Over Burpees

15 Ab Mat Sit-ups

20m HS Walk

25 Dubs
:60 HS Hold in place of Walks.

Penguin Jumps for Dubs.

Bulldog Alley Barbell WOD

Bench Press (3-3-3-3-3)

5×3 as heavy as possible across.

Core WOD

Metcon (AMRAP – Reps)

GH Swimmers for Reps In 5 Min

tyeorrtallcity WOD

Wednesday 2/6/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

Then

Set up for WOD and perform 5 reps per movement x3.

WOD

Hidalgo (Time)

For Time:

Run 2 Miles

Rest 2-Minutes

20 Squat Cleans, 135#

20 Box Jumps, 24”

20 Walking Lunge Steps, 45# Plate Overhead

20 Box Jumps, 24″

20 Squat Cleans, 135#

Rest 2-Minutes

Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

100 Windshield Whipers